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11/16/2016

15
Nov

11/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Steady 5 Minute AMRAP:

3 Max Effort Vertical Jumps

6 High Hang Power Cleans (Light)

9 Calories on Bike or Row

Weightlifting

Power Oly Total

Three attempts at a 1RM Power Snatch

Then

Three attempts at a 1RM Power Clean

*Score best lift of each totalled*

Metcon

Swing and Push Ladder (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Kettlebell Swings 53/35

Handstand Push-ups

Scaled: KBS weight as needed DB strict presses at 25% shoulder press max

RX+ 70/53 Strict deficit handstand pushup 4/2inch

Extra Credit

Pain Cave (Time)

3 rounds for time:

800 meter run

2K Bike

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